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Groat vs. Cocoa solids — In-Depth Nutrition Comparison

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Summary of differences between Groat and Cocoa solids

  • Groat has more Vitamin B3, however, Cocoa solids are higher in Copper, Iron, Manganese, Fiber, Magnesium, Phosphorus, Zinc, and Potassium.
  • Cocoa solids covers your daily need of Copper 299% more than Groat.
  • Groat has 3 times more Vitamin B3 than Cocoa solids. While Groat has 7.02mg of Vitamin B3, Cocoa solids have only 2.185mg.
  • Groat has less Saturated Fat.

These are the specific foods used in this comparison Buckwheat and Cocoa, dry powder, unsweetened.

Infographic

Groat vs Cocoa solids infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Groat
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains less SodiumSodium -95.2%
Contains more MagnesiumMagnesium +116%
Contains more CalciumCalcium +611.1%
Contains more PotassiumPotassium +231.3%
Contains more IronIron +530%
Contains more CopperCopper +244.4%
Contains more ZincZinc +183.8%
Contains more PhosphorusPhosphorus +111.5%
Contains more ManganeseManganese +195.2%
Contains more SeleniumSelenium +72.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Groat
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin B1Vitamin B1 +29.5%
Contains more Vitamin B2Vitamin B2 +76.3%
Contains more Vitamin B3Vitamin B3 +221.3%
Contains more Vitamin B5Vitamin B5 +385.4%
Contains more Vitamin B6Vitamin B6 +78%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~32µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more CarbsCarbs +23.5%
Contains more WaterWater +225%
Contains more ProteinProtein +47.9%
Contains more FatsFats +302.9%
Contains more OtherOther +176.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
2
26% 37% 37%
Saturated Fat: Sat. Fat 0.741 g
Monounsaturated Fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
62% 35% 3%
Saturated Fat: Sat. Fat 8.07 g
Monounsaturated Fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated Fat -90.8%
Contains more Poly. FatPolyunsaturated fat +136.1%
Contains more Mono. FatMonounsaturated Fat +339.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Cocoa solids
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Cocoa solids Opinion
Calories 343kcal 228kcal Groat
Protein 13.25g 19.6g Cocoa solids
Fats 3.4g 13.7g Cocoa solids
Net carbs 61.5g 20.9g Groat
Carbs 71.5g 57.9g Groat
Magnesium 231mg 499mg Cocoa solids
Calcium 18mg 128mg Cocoa solids
Potassium 460mg 1524mg Cocoa solids
Iron 2.2mg 13.86mg Cocoa solids
Sugar 1.75g Groat
Fiber 10g 37g Cocoa solids
Copper 1.1mg 3.788mg Cocoa solids
Zinc 2.4mg 6.81mg Cocoa solids
Phosphorus 347mg 734mg Cocoa solids
Sodium 1mg 21mg Groat
Vitamin E 0.1mg Cocoa solids
Manganese 1.3mg 3.837mg Cocoa solids
Selenium 8.3µg 14.3µg Cocoa solids
Vitamin B1 0.101mg 0.078mg Groat
Vitamin B2 0.425mg 0.241mg Groat
Vitamin B3 7.02mg 2.185mg Groat
Vitamin B5 1.233mg 0.254mg Groat
Vitamin B6 0.21mg 0.118mg Groat
Vitamin K 2.5µg Cocoa solids
Folate 30µg 32µg Cocoa solids
Choline 12mg Cocoa solids
Saturated Fat 0.741g 8.07g Groat
Monounsaturated Fat 1.04g 4.57g Cocoa solids
Polyunsaturated fat 1.039g 0.44g Groat
Tryptophan 0.192mg 0.293mg Cocoa solids
Threonine 0.506mg 0.776mg Cocoa solids
Isoleucine 0.498mg 0.76mg Cocoa solids
Leucine 0.832mg 1.189mg Cocoa solids
Lysine 0.672mg 0.983mg Cocoa solids
Methionine 0.172mg 0.202mg Cocoa solids
Phenylalanine 0.52mg 0.941mg Cocoa solids
Valine 0.678mg 1.177mg Cocoa solids
Histidine 0.309mg 0.339mg Cocoa solids

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Cocoa solids
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Groat
15%
Cocoa solids
Minerals Daily Need Coverage Score
109%
Groat
339%
Cocoa solids

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 7.329g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 30)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $0.2)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.